Freediving training plan Start-up phase Sep-Nov
In the overview, I presented the long-term plan, which serves as an overview and the basis for the monthly planning.
September
During September, I did a lot of running, but without any structure at all. I just went for a run when I felt like it. In average, I trained about 3 times per week (often on Monday, Wednesday, and Saturday). After waking up, I did some push ups and weight lifting (biceps).
October
During October, I start with a more structured training plan.
Week 1, 3-9 Oct. 2011
- Mo 3×12 push ups
- Tu 3×12 push ups
- We 45min run 140-160, relaxation
- Su long walks
Week 2, 10-16 Oct. 2011
- Mo 30min run 140-160, relaxation
- We 30min run 140-160, relaxation
- Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
- Fr 45min run 140-160, relaxation
- Sa 70min longrun 140-160, relaxation
Week 3, 17-23 Oct. 2011
- Mo 30min run 140-160, relaxation
- Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
- We 45min run 140-160, relaxation
- Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
- Fr 50min run 140-160, relaxation
- Sa 90min longrun 140-160, relaxation
Week 4, 24-30 Oct. 2011
- Mo 45min run 140-160, relaxation
- Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
- We 45min run 140-160, relaxation
- Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
- Fr 50min run 140-160, relaxation
- Sa 90-120min longrun 140-160, relaxation
During week 2, I started with some initial Yoga exercises after wake up at 5AM with the following content according Yoga for freediving.
- Jala Neti – nose cleaning
- Warm ups
- Anuloma Krama – breathe in intervals (up to 10 cycles)
- Nadi Shodhana – alternate nostril breathing (5 – 10 min)
- Kumbhaka – breath holding 4-16-8 (5 – 10 min)
- Ujjayi – ocean breathing (3 – 10 min)
- Bhastrika – fast breathing (10 breaths 15 sec pause 3 – 4 cycles)
- Savasana – relaxation
November
In November I add some interval trainings and more Yoga (every day before sleeping). In the morning, I start the day with some static apnea (just for the fun of it, no measuring). Moreover, for the work outs I go to the gym and make maximal weight 9 repetitions each exercise.
Week 1, 31 Oct. – 6 Nov. 2011
- Mo 45min run 155-165, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- We 45min Fartlek with Intervals up to 172, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- Fr 45min run 150-163, relaxation
- Sa 90min longrun 140-160, relaxation
Week 2, 7-13 Nov. 2011
- Mo 45min run 155-168 some 5x2min intervals, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- We 45min Fartlek with Intervals up to 172, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- Fr 45min run 150-16, relaxation
- Sa 90min longrun 140-160, relaxation
Week 3, 14-20 Nov. 2011
- Mo 45min run 155-168 some 5x2min intervals, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- We 45min Fartlek with Intervals up to 172, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- Fr 45min run 150-173 some sprint intervals for the fun on it, relaxation
- Sa 90min longrun 140-160, relaxation
Week 4, 21-27 Nov. 2011
(relaxing week)
- Mo 30min slow run max 155, relaxation
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- We 30min easy with some sprints for the fun of it
- Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
- Fr nothing
- Sa 90min longrun 140-160, relaxation